Distance
3.14mi
Duration
0:37hrs:min
Avg. Speed
5.0mph
Elevation Gained
256ft
Photos
0taken during workout
Key Insights
đ
Positive Splits
You slowed down in the second half. This might indicate you started too fast.
âĄ
High Intensity
You pushed hard with 66% in Zone 5. Great for VO2 max improvements!
â¨
Solid Effort
Nice 3.1mi run! Keep building that base.
đ Achievements Unlocked
đ
Maximum Effort
đĄ Recommendations
đĄ
Try starting 10-15 seconds per mile slower to maintain pace throughout.
đĄ
Make sure to follow with easy recovery days.
9%
25%
66%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
78-94 bpm0.0%
Z2
Light0:00
94-109 bpm0.0%
Z3
Moderate3:26
109-125 bpm9.1%
Z4
Hard9:22
125-140 bpm24.9%
Z5
Maximum24:52
140-172 bpm66.0%
âšī¸
Training Effect
You spent most time in Zone 5 (Maximum).
Maximum effort - improves VO2 max and peak performance.
1
1.0 km
6:09
6:07 â
/km
2
1.0 km
8:19
8:18 â
/km
â+0.5%+5mFlat
3
1.0 km
7:52
7:51
/km
â-0.8%-8mFlat
4
1.0 km
7:39
7:38
/km
â-0.1%-1mFlat
5
1.0 km
7:13
7:12
/km
â+0.4%+4mFlat
6
0.1 km
0:23
7:08
/km
â+4.8%+3mUphill
Partial split
âFastest split
âSlowest split
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